It is estimated that by the year 2035, there will be 70 million American seniors. Technology is now pushed to discover and prescribe advanced medications, surgeries and nutrition for the growing senior population. Despite the technological advances, osteoporosis, adult-onset diabetes and heart disease continue to rise. According to Jan Elisabeth, M.S. Gerontology and Director of Adapted Fitness Programs in Santa Cruz County, Calif., "We are neglecting to take the anti-aging prescription that works – physical activity."

Should Seniors Exercise?
The evidence is clear: Seniors should exercise. What is most exciting about current research is that with some commonsense safety precautions, even seniors who have not exercised for years can start exercise programs that will improve their existing health and quality of life. "The truth is if we allow ourselves to lose strength as we age, we may become unable to perform our activities of daily living," says Elisabeth. "Unless we get active and adopt a lifestyle to promote a strong physical, mental and emotional body, many of us will hate our old age. Aging can be healthy. Why not be active in a way that defies chronological age and promotes functional age?"

What Are the Benefits?
The Administration on Aging is working to educate seniors on the benefits of exercise – specifically, the body's ability to rebuild and repair itself with regular exercise.

Some benefits include:

• Prevention of osteoporosis, where the bones become thin and porous with an increased chance of breaking or affecting mobility.
• A reduction of body fat. Added weight puts added stress on the heart and lungs, and on the weight-bearing joints of the knees, hips, ankles and feet.
• Strengthened muscles. Weak muscles can make walking and maintaining balance more difficult for seniors, leading to an increase in falls.
• Some protection against chronic diseases such as coronary heart disease, adult-onset diabetes, arthritis, hypertension and certain cancers.
• Improving the quality of your life today!

Types of Exercise for Seniors
Take the time to check with your physician before starting an exercise program. If you start slowly, it is very unlikely there will be any restrictions recommended.

Exercise activities should fall into three categories:

1. Aerobic activities: These include walking or activities that are "with oxygen," something to get you breathing and your heart beating at a steady pace. Ideally you do something aerobic every day for 20 to 30 minutes. Start slowly and build up. Every other day is fine if it is something you stick with on a regular basis. Many communities now offer water aerobic classes, a nice alternative to the impact of being on pavement. Look for dance, movement or yoga classes as a great way to exercise and have fun. Golf, gardening, soccer and playing with grandkids can all be considered aerobic if done at a steady pace for approximately 20 to 30 minutes.
2. Strength training: Aerobic activity alone will not provide the strength needed to improve muscle and bones. Seniors can lift weights when correct technique is applied. However, it's important to get started with qualified instruction to demonstrate correct technique. Good instruction will be the most important investment you make when starting a strength program. Weight training itself does not need to be expensive. Most exercises can be done with 16-ounce water bottles or an instructor can demonstrate the use of elastic bands, another inexpensive alternative.
3. Flexibility: This is something easily incorporated into most exercise routines. Good flexibility reduces injuries and promotes range of motion. Gentle stretching and starting activities slowly tend to be the key. When starting a new exercise program you may experience some initial stiffness. Remember to allow yourself a warm up and cool down period.

Elisabeth works directly with seniors at her Adapted Fitness Program, getting them started and staying with exercise programs. She says it is very important when getting started to pick activities you enjoy and are likely to stick with. Elisabeth recommends making a list of things you like to do and then choose two activities you could do daily. If the activities don't work out, start a new list and try again. "Don't be afraid to seek out help to get you motivated."

Precautions
It is a good idea to check in with your doctor first before starting an exercise program. When deciding on an exercise program, pick something that does not hurt. Pain should be an immediate red flag that something is not right. You are looking for activities you enjoy and will stick with – avoid activities that may cause injury and leave you unmotivated to continue.

Work with qualified instructors that have experience in fitness. There are many coaches that call themselves qualified fitness instructors, but few actually have formal training. Get recommendations from friends and interview trainers before hiring. Ask questions about their education, experience with seniors and specific class work in anatomy and physiology.

Allow yourself time to drink water, take breaks and keep your balance as necessary. If you choose activities that push you beyond your comfort levels, you may become injured.

Exercise should not be expensive. Be cautious of costly equipment or recommendations. Loose clothing or a comfortable swimsuit for water activities is usually all that is required. Money well spent might include professional fitness programs specializing in seniors or motivational coaching if sticking with a program is an issue for you.

Acting Our Age
Our culture is not like that of the Tarahumara Indians. We are not familiar with our elders setting the pace, running marathons and being our physical role models. Dr. Deepak Chopra, author, endocrinologist and internationally recognized authority on how consciousness affects our bodies, says the most intriguing aspect of the Tarahumara culture is they believed the best runners were those in their 60s. That belief held by the entire tribe translated into a physical reality.

Our culture is learning a great deal about the science of aging, but it is time now for us to start looking at our beliefs about aging. If we, as Dr. Chopra suggests, believe we can grow strong as we age, then why should we hold ourselves back? Perhaps we don't all want to run marathons for our 60th birthday, but a nice game of tag in the park with our grandchildren sounds like fun.

Want to read more?

• Is Joining A Gym Right for You?
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• Dangerous Deterioration: Losing Muscle Mass and What You Can Do About It
• Talk about it!